Chicken: Nutrition Facts and Health Benefits

Chicken: Nutrition Facts and Health Benefits


Recently, we have witnessed an increasing opposition against the consumption of some meat, for example, dogs or cats.

However, the use of chicken as a food has been taken for granted and there are few people standing up against it.

This comes from the long history of eating chicken.

The history of chicken domestication is more than 4,000 years old.

At first, humans did use chicken for games, such as cockfighting. As time passed by, it became a very popular food around the world.

Chicken originated from India and then, made their appearance in the rest of the world.

European colonists brought chicken along with their cruise to the Americas.

In the 19th century, people started to raise chicken to get meat and eggs which could be used for exchange.

In the next century, chicken farming gradually became a business because of the increasing need from a bigger population.

Nowadays, it is estimated that each person consumes more or less than 75 pounds on an annual basis. And it is forecasted to increase in the future.

Chicken exceeds beef by about 35 percent in terms of consumption.

Sometimes, people also use “fowl” to mention chicken. Meanwhile, domesticated fowls can be called “poultry”.

Even though some vegetarians might not be comfortable with this topic, it is undeniable that chickens are very beneficial for our body.

But first, let’s examine closely chicken nutrition facts.

Nutrition Facts

Chicken Nutrition Facts

Water is responsible for about 66 percent of chicken’s content.

100 grams of chicken is estimated to provide about 215 kcal.

There are 18 grams of protein and 15 grams of fat per 100 grams of serving.

With this high amount of protein, it is why many people choose chicken to build muscle.

Besides, chicken is a good source of vitamins and minerals as well.

Potassium and phosphorous possess the highest amount, followed by iron, sodium, zinc and magnesium.

Chicken also provides a variety of vitamins, each of which exist in significant amounts.

Specifically, there are vitamins B, A, C, D, E, K, thiamin, niacin and riboflavin. All of them contribute greatly to many health benefits of chicken.

Health Benefits of Chicken

Chicken nutrition facts are different from those of many foods, namely, dairy products. That’s why it is hardly replaced in the diet.

Below are top 5 health benefits of chicken that might urge you to choose chicken immediately for the next meal.

1. Cardiovascular Health

One of the potential health benefits of chicken is to promote human cardiovascular conditions, even though the exact results have not been concluded yet (1).

The controversy results from the variety of fat content in chicken nutrition.

But cholesterol and fat from chicken is significantly lower than those from red meat (for example, lamb or beef). Thus, it is more suitable for the prevention against heart diseases.

Researchers from South Africa have carried out some experiments recently to examine chicken health benefits on the heart.

They found out that the restrictions on fat content might reduce the cholesterol level, which is beneficial for our heart.

In addition, the consumption of chicken raises triglyceride quality and its content of omega-3 (2).

As a result, the amount of arachidonic acid will decrease, which reduces the risk of inflammation in our cardiovascular system (3).

Bottom Line: Despite some heated debates, chicken is still a big hope of scientists to reduce the possibility of heart diseases.

2. Prevent Colon Cancer

Chicken - Prevent Colon Cancer

In addition to cardiovascular health, your colon might benefit from chicken.

Another in the list of potential health benefits of chicken is to lower the risk of colon cancer.

Many studies reveal that too much beef consumption is associated with an increasing possibility of colon cancer.

The frequency that may lead to danger is often over 5 ounces on a daily basis.

Meanwhile, the same effect is not witnessed in the case of chicken (4).

There are over 20 studies on the influence of chicken or fish. None of them indicates the relations between these foods and colorectal cancer.

In several experiments, although chicken was consumed 4-5 times on a weekly basis, no case illustrated the rise in colon cancer danger.

Bottom Line: Chicken meat, both dark and light, can be a great support to help you stay away from colon cancer.

3. Common Cold

How many times have you been served a bowl of chicken soup when you go down with common cold or flu?

It is regarded as one of the most traditional health benefits of chicken (56).

It helps to relieve common symptoms of these infections, including sore throat or congested nose.

In addition, chicken contains tryptophan which is a special amino acid to make you feel comfortable (7).

Thanks to it, chicken possesses anti-depressant quality, which is very effective for the treatment of common colds.

4. High Protein

If you are looking for an excellent supplier of protein, then chicken must be one of the best choices (8).

Its high level of proteins is responsible for many amazing health benefits of chicken.

It is also the main reason why chicken meat, especially the breast part, is always on the list of top foods for building muscle.

For ordinary people, it is recommended that they consume about one gram of protein per one kg of their weight.

However, the ratio is higher for athletes who need protein for muscles. It nearly doubles that of ordinary people.

Bottom Line: With an impressive level of proteins, chicken is a wise choice for those who want to build muscles quickly.

5. Minerals and Vitamins

Chicken Minerals and Vitamins

Besides protein, chicken also provides a variety of minerals and vitamins, all of which are in numerous amounts.

Vitamins B from chicken can have many benefits on our health.

They prevent cataracts and other problems happening to our skin (910).

They are beneficial for the immune system and the digestion.

Besides, vitamins B play an important role in the normal founction of our nervous system.

Vitamin D is well-known for supporting the body’s absorption of calcium; therefore, it strengthens our bones (11).

Chicken also contains vitamin A which is effective to promote vision (12).

Regarding minerals, chicken supplies iron to improve the formation of hemoglobin, reducing significantly the risk of anemia (13).

You can read more about Health Benefits of Iron.

Besides, potassium, sodium, or phosphorous are great concerns to our health.

You can have a closer look at Health Benefits of Potassium.

Bottom Line: A number of health benefits of chicken come from its content of minerals and vitamins. Each of them possesses special advantages.

Side Effects

Even though chicken might be such a good part of our diet, in many parts of the world, people resist to its consumption.

Sometimes the reason is moral. It is a sad fact that the majority of us are opposed to the use of dogs as food, but few people show their public support for chicken.

But in fact, many reasons why we should limit the consumption of chicken are science-related.

First of all, drugs and antiobiotics have been common in use to maximize the flavor and quality of chicken meat. Therefore, you might be exposed to bacteria.

Second, chicken might make you suffer from some dangerous diseases.

Avian flu is still a real danger. Though the media start to focus on other diseases, poultry is a popular way to spread this disease.

Last but not least, this industry of raising chicken has many negative impacts on the environment.

It is a common cause for causing water contamination, air pollution, or a waste of many natural resources.

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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Chicken: Nutrition Facts and Health Benefits
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